The Very Best Cardio Workout Low, Moderate or Intense Cardio


Intermediate Cardio workout

Video taken from the channel: Body Project


30 Min Low Impact Cardio Workout for Beginners HIIT Beginner Workout Routine at Home for Women Men

Video taken from the channel: HASfit


Beginner/intermediate interval cardio workout Cardio starter 2!

Video taken from the channel: Body Project


HIIT or Steady State CARDIO? Best Cardio For Fat Loss.

Video taken from the channel: Shredded Sports Science


Low impact, high intensity cardio and ab workout at home HIIT fat burning interval exercises

Video taken from the channel: Body Project


Low impact, high intensity intermediate home cardio workout

Video taken from the channel: Body Project


HIIT vs Cardio Which is TRULY Better? (New Science Update)

Video taken from the channel: PictureFit

Moderate-Intensity Cardio: Cardio activities such as jogging or swimming are of moderate intensity and require more energy for performance and recovery. A person looking to lose weight should do a minimum of four to six moderate-intensity cardio sessions per week at around 20-30 minutes each. Indoor cycling bikes provide low impact, high intensity workouts (without the fear of a car swerving into your path!).

For a DIY cycling workout, start with 20 minutes at a moderate intensity. LISS, or low-intensity steady-state cardio, is most often associated with running, cycling, swimming, brisk walking, and other cardio activities that. “Any cardio workout where your heart rate remains moderate and lasts at least 10 minutes would be considered LISS [or low-intensity steady state. Many of us find cardio training boring because it is the same monotonous movement performed at moderate intensity for a long period of time. One way to make a cardio session interesting hence is to introduce variation by perform intervals, where we perform the cardio exercise at high intensity for a certain time interval and then rest until we.

If you engage in moderate-intensity workouts, such as a brisk walk, then 30 minutes every day can help you reap a variety of benefits. You could also break this up into two 15-minute walks, or. Choosing to do cardio at a low to moderate intensity for a longer duration is easier on your joints than a fast-pace run, for example, that will pound away at your knees, hips and ankles. Beside.

Your exercise intensity must generally be at a moderate or vigorous level for maximum benefit. For weight loss, the more intense or longer your activity, the more calories you burn. Balance is still important. Overdoing it can increase your risk of soreness, injury and burnout. If you’re able to talk, but not sing, during your workout, then you’ve likely hit the target heart rate for moderate-intensity cardio.

On the other hand, if you can chatter away with ease, you’re not working hard enough. And if you can barely mutter a few words, you’re at the vigorous-intensity stage (of which you need about 75 minutes a week). HIIT, or high-intensity interval training, can be an efficient, fun way to tackle your cardio workouts, add muscle, and shred serious fat.

73% of African Americans said they did not have emergency.

List of related literature:

One, this allows you to alternate between the upperand lower-body cardio moves to keep intensity high, provide more exercise variety, and manage fatigue.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

VO2max and (2) whether there is an optimal HIIT regimen that would produce the most benefit.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

Because high-intensity cardio can take away fuel from your resistance training and then hinder recovery from resistance training, we recommend that you use high-intensity cardio very sparingly or possibly reduce or eliminate its use entirely as a contest prep progresses and calories get lower.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Aerobic and resistance cross-training for peak triathlon performance.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Either moderateor vigorous-intensity exercise, or both, can be undertaken to improve aerobic capacity, but it appears that the higher the intensity, the greater the benefits.

“Guccione's Geriatric Physical Therapy E-Book” by Dale Avers, Rita Wong
from Guccione’s Geriatric Physical Therapy E-Book
by Dale Avers, Rita Wong
Elsevier Health Sciences, 2019

The ACSM–CDC guideline for intensity of aerobic exercise is moderate, equating to a brisk walking pace of 3–4 mph (3–5 metabolic equivalents (METs)) and gauged by the revised Borg’s rate of perceived exertion (RPE) between 4 and 6, with 1 being the lightest and 10 the hardest.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

For weight management, participating in both anaerobic and aerobic physical activity is also more beneficial than aerobic or resistance alone [100, 101].

“The Diabetes Textbook: Clinical Principles, Patient Management and Public Health Issues” by Joel Rodriguez-Saldana
from The Diabetes Textbook: Clinical Principles, Patient Management and Public Health Issues
by Joel Rodriguez-Saldana
Springer International Publishing, 2019

However, if you want the most bang for your cardio buck, then high-intensity interval training on the treadmill (walking or running), elliptical trainer, stationary bike, or indoor/outdoor track is your secret to success.

“The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer” by Natasha Turner
from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer
by Natasha Turner
Rodale Books,

5 Anaerobic training such as sprint intensity training (SIT) or high-intensity interval training (HIIT) builds and maintains muscle mass, speed, stimulating hormone production, and a healthy metabolism.

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

A combination of moderate exercises, such as walking, circuit resistance training, calisthenics, and exercise to music, is effective in increasing aerobic fitness, muscle mass, muscular strength, balance, coordination, and agility.

“Biophysical Foundations of Human Movement” by Bruce Abernethy, Vaughan Kippers, Marcus G. Pandy, Stephanie J. Hanrahan
from Biophysical Foundations of Human Movement
by Bruce Abernethy, Vaughan Kippers, et. al.
Human Kinetics, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • Me being a non athlete, prefer hiit. My type of training is a bit different, i do hiit sprints once in a week. But i do it in the fasted state. I get light headed but the results are good, i feel so good after doing it. Maybe it’s the hormonal response that come as a result of hiit. Hiit is enough for me to stay healthy. I am not looking for huge muscle mass or anything else, i only want to stay fit, healthy.
    Also one good advantage is that i don’t have to do hiit everyday, i only do it once in a week. Is quite sufficient for me.

  • Thank you. In Malaysia, with the Restricted Movement imposed, this is a great workout session! Very impressed by the cheerful instructors.

  • You know your stuff, but try to break the information down to a more palatable level for the ordinary person. Most people will skip your videos because of the technical jargon. Try to make it simple, don’t rush in your explanation and use more visual aid if possible.

  • Great workout and like the way you comment on which muscles you are using and benefits to them. I just wonder why the 2nd half, apart from the cool down is the a repeat of the first?

  • I am on like second week on your videos and I see a difference I have injurys and I can still workout. I feel so good to. Your encougment really push me and what u say!!

  • In this vid and at least one other, Alex spends way less time stretching the second quad than the first. Maybe she loses her balance like I do.

  • Finished a night shift straight into this, my god are my arms feeling an afterburn right now!

    Thanks guys! #sweeating for the wedding

  • For some weird reason, I always thought cardio training was for my heart and lungs. All these years I’ve wasted doing it to increase stamina,

  • #HAZfit omg you guys are doing an amazing job! You really motivated me I had constantly people around me saying your body won’t take it.. you will injure your body and other devastating things. So I just decided that it’s just me and my self none can do it for me and noone knows my body better than my own self. Yesterday at the end of the workout I cried.. you really gave me hope that I can make it God bless you guys for your amazing job. THANK YOU!! greetings from Greece!!!

  • Im just starting this exercise thing, im 13 years old, weigh 135 pounds, and im the category known as skinny fat. I want to shed weight and gain some muscle but im confused. I was considering doing hiit so I could lose fat fast and be more athletic, but people are saying beginners shouldn’t start off with that but instead steady state cardio. What should I do?
    do I put them together?

  • I got to 15:39 and had to stop, I’m ashamed how much I have just let my body and fitness go over the past 19 years of my existence but I hope each day I do it I get better and better

  • I have been doing body project workouts for 2 months nearly, with healthy eating I’ve lost some weight and toned up slightly and feel healthier. Out of all the workout videos I’ve tried body project is the only one I’ve gone back to and enjoyed, very fun and motivating ����

  • Hey Daniel… such a delight to follow Body project from Bombay, India. Must say I am your fan though I am sad your married [Happy for you hahah] Anyways… I did find the perfect sport for you to do your exercise at the Equator in Uganda and am linking a video for you to watch. Check it out. Am sure you’ll love it. Thanks for motivating me to exercise. More than the action it’s your personality that really gets me energised. Stay who you are cause I love your spirit. Your silent and non creepy, drooling admirer from an ocean away….

  • I just go walk for a hour on my days off of lifting our ride my bike. Eating enough calories just to build muscle is already a pain in the ass and super expensive enough.

  • There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. Next Level Diet is a great tool to start with because it gives you everything you need to reach your fitness goals.

  • Your so awesome. I’m still studying for my Personal Training exam. You guys are on point for beginners hitting all body parts with little equipment. Very encouraging mellow voice and genuine.

  • Hey picturefit, have you read the paper on fat loss on a specific part of the body (by university of rome)? Jeff nippard talks about that video (the video is called something like “specific muscle fat loss”). The question i have is that after the results they recommended to do LISS so you can burn the fat that was released by the previous muscle exercises, but ny question is why LISS and not HIIT. You only need to burn the fat that is already releases so it doesnt get to the same place after being in the blood stream. Big fan

  • I like HIIT, becuse its time-saving, enjoyable, boosts my mood, makes me energized throughout the day. Although HIIT can give you fatigue, nausea and other more, but it is just a muscle soreness. Steady State Cardio, is for some people that cannot do HIIT, for me. HIIT is just an advanced version of cardio, and the steady state is the easy one or moderate.

  • Personally, I find HIIT recovery time is much faster than cardio. If I do some sprints, I’m beat for 20 minutes and then I feel great. But if I do 40 mins cardio, I feel like I’m falling apart for the rest of the day.

  • The main point is you cant do hiit until you gradually achieve a certain fitness level. For majority of people hiit is extremely dangerous chances of getting injuries is far more. Steady cardio with moderate weight training is best combination.

  • What type of music is this?..
    Ive been watching the video and keeping up but wondering is it the trainers or the music keeping me going or both lol ��… Great work out * Body Project * Keep up the great work outs..

  • my plan was doing this workout to like the half because i was experiencing some cramps but i literally couldn’t stop, the trainer is really motivating and the workouts are suckkng me in to continue, i didn’t feel the time because i was incredibly happy while doing it, thank you so much

  • I was looking for a low impact workout after a leg workout yesterday at the gym, this hit the spot as my whole lower body was aching so much after yesterday. This is a good workout for those in-between days when you want to do something but your energy levels are a little low. I will definitely recommend to friends and family.

  • From Philippines thank you for inspiring me… I do this work out every morning and I fell more fresh and healthy… Thank you so much ��…

  • This is one of the very best low impact workouts I’ve ever done. Thanks for keeping it vigorous for people of different abilities.

  • I lost 15 kgs because of this. I use this video twice a day. Then boom after 3 mos, i have finally srrived to my target weight! Patience id a virtue

  • Thank you body project for bringing such excellent workout. I have tried 2 more body project workout..I won’t lie they are tough but not impossible if you think to starting don’t think twice and don’t give up just by trying for 1day..keep going wishes from India

  • Hello, I need some advice.

    Currently I am 172 cms or 5 feet 7 1/2 inches tall and weigh at 96 kgs or 212 lbs.

    I want to gain an athletic body (as well as reduce fat content) which is both strong and has high stamina. So is it okay if do weight training and LISS on alternate days? I have a slipped/herniated disc so some forms of HIIT are not comfortable for me now.

  • Excuse me, can u do a video about AEROBIC & ANAEROBIC exercises, how 2 incorporate them according to sepecific rep ranges, include the both, their effect on strength, power, endurance, muscularity, definition, symmetry, flexibility & over all athleticism
    ” A clear study about the aerobic & anaerobic exercises “

  • Prehaps using both methods over the week would be best? Or for those with multiple daily cardio sessions do the hiit fasted. Then later on in the day steady state cardio?

  • Oh my gosh. Can’t believe I’m sweating like crazy in this cold weather. Thank you thank you thank you so so much for this great workout that you are selflessly sharing to enable the world become a healthier place.

  • Great vid, James!! Many people don’t realize effect of HIITon the nervous system and how that affects our hormonal cascade. So if you live a stressful life (work, family, school) already, HIIT probably not the wisest choice, or at least limit it. Women with thyroid issues can also have adverse effects with HIIT.
    Myself? I REALLY love HIIT (using weights and body weight movements that make me suck serious wind), are super fun and challenging!! However, I have to limit it and include weekly yoga & dance to counterbalance the stressful output, otherwise I’d be a stress case. LOL.

    I also enjoy long hikes or bike rides, but do them less frequently. I’ve always done LISS most my life as a competitive athlete, but wasn’t until I started doing HIIT that I got cuts on my lower abs, arms and more definition in my legs (all while running and cycling far less). Another gem you offered that’s often ignored: gotta switch things up, as body becomes efficient over time and burns less kcals.

  • I say look at the basic math. Let’s say you burn 500 cals walking 5 miles. Turn it into a daily and that’s 3500 per week.

    Doing HIIT 2-3X per week (EPOC included) doesn’t come close to that. That’s why increasing your TDEE with more general activity is great for fat loss.

    High intensity conditioning is still useful for improving work capacity and performance. So do it with that in mind. But not as a fat loss tool.

  • What I love about these low impact workouts is that it’s very sustainable (and fun). I find myself looking forward to getting a good sweat on with these workouts rather than dreading it. I see myself doing these workouts for weeks to come!

  • Love it! I do this routine every week. Btw you can do the north and south hemisphere in Ecuador. I’m from there and there’s a place with an actual line that indicates the equator line.

  • During the lockdown, I tried several body project workouts and most of them are really good. Because they are high intensity but easy to do. Talk and music were very appropriate to motivate and to keep it going. I really like this workout out of the several that I tried from body project. Keep it up. Your great work helps a lot of people like us.